Hey—It’s Toffer.
You ever sit down to work, feeling all responsible and ambitious, and five minutes later, you’re stuck in a time warp watching a security guard absolutely killing it with his TikTok dance moves? Yeah. Same.
Here’s the thing: It’s not your fault. Well, not entirely. You’re up against an army of engineers whose sole purpose is to keep your eyes glued to your screen.
But today, we fight back.
Estimated read time: 5 minutes
The Real Villain: It’s Not Your Phone (Exactly)
Let’s get one thing straight: Your phone isn’t the enemy. The internet isn’t evil. But some apps? Oh, they’re out for blood—your precious attention span. Social media, in particular, is designed to keep you scrolling like your life depends on it. That’s why the first step to reclaiming your focus is treating these apps like an ex who texts you at midnight: ignore, block, or remove completely.
But… What If I Miss Something Important?!
Ah, FOMO. We tell ourselves that we have to stay connected, just in case we miss something urgent—like breaking news, an email from our boss, or a friend’s spontaneous coffee run. But let’s be real: 99% of the time, the “urgent” thing is a meme in a group chat that could have waited. Trust me, you’re not missing anything that can’t be caught up on later.
The Addiction Is Real, My Friend
Ever reach for your phone just because? No notifications, no reason—just pure muscle memory? That’s because your brain has been trained to expect a dopamine hit every time you unlock it. Your phone is basically a slot machine, except instead of money, you win… more distractions. The key to breaking the cycle? Make it harder to access. Hide your phone. Delete the worst offending apps. Make your phone boring. Bribe yourself with snacks. Whatever works.
Maybe Being “Always On” Isn’t the Flex We Think It Is
There was a time when people left their houses without a phone (gasp!) and survived. Now, we feel weird if we don’t check our notifications every 10 minutes. But being always available isn’t a badge of honor—it’s a one-way ticket to burnout. Maybe we should rethink how much constant connection we actually need.
Why Task Switching is a Scam
Your brain likes to lie to you. It says, “Hey, we can totally check this notification real quick and then go back to deep work!” Spoiler alert: No, it can’t. Every time you switch tasks, your brain has to reboot. That’s why checking one tiny thing can derail your entire work session. Best fix? Prevent distractions before they happen.
How to Actually Get Into Deep Work Mode
Remove the Distraction Trap – Put your phone somewhere inconvenient. Another room, a drawer, a locked vault—whatever keeps it out of reach.
Set Non-Negotiable Boundaries – Let people know when you’re off the grid. No one will die if you don’t reply immediately (unless you’re an ER doctor, in which case… carry on).
Time Block Like a Boss – Instead of jumping between a hundred things, work in focused blocks. Science says four solid hours of deep work is about all we can handle per day, so use them wisely.
Enjoy the Clarity of Less – Cutting back on phone time isn’t just good for focus—it’s mental decluttering. People who’ve done it report feeling sharper, calmer, and more in control. Sounds like a win to me.
Final Thoughts
Your attention is your most valuable resource, and you get to decide where it goes. Every minute you take back from distractions is a minute you can use to build, create, and actually enjoy life—without constantly checking your notifications.
Now, if you'll excuse me—these Instagram reels aren’t going to scroll themselves.
Your Friend in Time,
Toffer